What is your weight loss goal? Is it smart? Specific, measurable, achievable, realistic and time based?
At Habitlauncher.com we prefer system over goals, we believe focusing on processes takes care of outcomes.
Nonetheless, having a weight related goal gives direction, helps manage expectations and allows to measure progress.
How should you formulate your weight related goal?
Goals have to be smart, specific, measurable, achievable, realistic and time based.
To lose weight, specific and measurable are easy enough but what about achievable, realistic and time based?
Thankfully these are related as a weight loss of 1 to 2 pounds (approximately 1/2 a kilo to a kilo) a week is realistic, achievable and time based.
Depending on your situation, losing a pound a week, 2 pounds in 2 weeks, 4 pounds in 4 weeks, 10 pounds in 10 weeks fit the bill of a smart goal.
Go beyond the upper range, with a goal to lose more weight faster, beware of unhelpful metabolic adaptation.
Also, when overweight, a loss of 5 to 10% of body weight brings a lot of health benefits already. It is hence a good initial target as long as the target weight remains above the ideal weight for a given height.
Using the chart below we can now set weight related goal. For example an adult man of 1,80m who weighs 100kg could formulate the goal to lose 5kg in 10 weeks.
Such a goal is smart. It is specific, measurable. With a target weight above normal weight, a weight loss of 5 to 10% of initial body weight, a speed of loss of 0,5 to 1kg per week, it is also achievable, realistic and time based.
“Knowing is not enough, we must apply”
At Habitlauncher.com, working on habits, we help you build a system to reach your weight loss goal. Get our e-book here or on Gumroad here.